Sample workouts

These workouts are for example only and cover different protocols showing the versatility of kettlebells. These workouts use some basic strength training principles , it is assumed that you have some basic weight training and fitness background . Please be advised that those undertaking a fitness program should first consult an appropriate physician , and be instructed by a qualified trainer if unfamiliar with kettlebell training or resistance training in general .

Workout for muscular endurance

Suggested weight 8 to 12kg for women , 16 to 24kg for men.2 handed kettlebell swings for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period .5 minute recovery1 handed kettlebell clean for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period .5 minute recovery1 handed snatch for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period .5 minute recovery2 handed kettlebell jerk for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period .5 minute recoveryDouble kettlebell front squat for 2 to 10 minutes duration , complete as many reps as possible in the time , build up the repetition volume and duration over a 12 week period .

Crossfit WOD incorporating kettlebells

Kettlebell Snatch , 5 reps per arm

Kettlebell clean and Jerk , 5 reps per arm

Box jumps , 10 reps

Pull ups , 10 reps

2 handed kettlebell swings , 10 reps

Do as many rounds as you can in 30 minutes

WOD 2

2 handed kettlebell swing 20 reps

standard floor pushups

Kettlebell front squat 2 x kettlebells

5 rounds is enough .WOD 3

Kettlebell push press , 2 x kettlebells ladder

warm up using a light kettlebell .Start with 10 reps and the descend down to 1 rep , put the bells down between each set and break for 5 to 10 seconds between sets , if you feel the need you may ascend back up to 10 reps.WOD 4